The Triceps Press, also known as the Triceps Extension or Triceps Pushdown, is a popular strength training exercise that targets the triceps muscles located at the back of the upper arms.
How to perform
To perform the Triceps Press, you will need a cable machine with a straight bar or rope attachment.Here are step-by-step instructions to perform the Triceps Press exercise:
1. Stand facing the cable machine with your feet shoulder-width apart and your knees slightly bent. Grasp the straight bar or rope attachment with an overhand grip, keeping your hands shoulder-width apart.
2. Position your elbows close to your sides and ensure that your upper arms are stationary throughout the exercise.
3. Start with your elbows bent at a 90-degree angle and your forearms parallel to the ground.
4. Exhale and fully extend your arms downward by pushing the bar or rope attachment towards the floor. Keep your wrists straight and engage your triceps muscles to complete the movement.
5. Hold the fully extended position for a brief moment to feel the contraction in your triceps.
6. Inhale and slowly return to the starting position by bending your elbows and bringing the bar or rope attachment back up towards your chest.
7. Repeat for the desired number of repetitions, typically 10-15 reps for 2-3 sets.
Tips:
- Keep your core engaged and maintain a neutral spine throughout the exercise.
- Avoid swinging or using momentum to lift the weight.
- Gradually increase the weight as you progress to challenge your triceps muscles.
The Triceps Press is an effective exercise for strengthening and sculpting the triceps muscles, helping to improve arm strength and definition. Include this exercise in your regular strength training routine for optimal results.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.